Vitamins and minerals are nutrients found naturally in food. We all need them to stay healthy. The benefits and side effects of many vitamins and minerals have been studied. The best way to get vitamins and minerals is through food consumed, not through any supplements taken. You and your senior mom or dad should try to eat the number of servings of food recommended by the U.S. Department of Agriculture's Food Guide Pyramid each day. Pick foods that are lower in fat and added sugars. If you or your senior parent can't eat enough, then ask a doctor if taking a multivitamin and mineral supplement is necessary. And remember:
- The supplement doesn't need to be a "senior" formula.
- It shouldn't have large or "mega-doses" of vitamins and minerals.
- Generally store or generic brands are fine.
So how much should be taken? The National Academy of Sciences (NAS) has developed recommendations for vitamins and minerals. Check the label on the supplement bottle. It shows the level of vitamins and minerals in a serving compared with the suggested daily intake.
For example, a vitamin A intake of 100% DV (Daily Value) means the supplement is giving you the full amount of vitamin A you need each day. This is in addition to what you are getting from your food.
Some people might think that if a little is good, a lot must be better, but that doesn't necessarily apply to vitamins and minerals. Depending on the supplement, the age of the person taking it, and their health, taking more than 100% DV could be harmful to overall health. Also, if the body cannot use the entire supplement taken, you or your elderly parent has wasted money. Finally, large doses of some vitamins and minerals can also keep prescription medications from working as they should.
People over the age of 50 might need certain supplements, so talk to your senior parents' doctor before starting supplements. Depending on the senior's needs, the doctor might suggest your aging parent get the following amounts from food and, if needed, supplements:
- Vitamin B12—2.4 mcg (micrograms) of B12 each day. Some foods, such as cereals, are fortified with this vitamin. But, up to one-third of older people can no longer absorb natural vitamin B12 from their food. They need this vitamin to keep their blood and nerves healthy.
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Calcium—1200 mg (milligrams), but not more than 2500 mg a day. As people age, they need more of this and vitamin D to keep bones strong. Bone loss can lead to fractures, mainly of the hip, spine, or wrist, in both older women and men.
- Vitamin D—400 IU (international units) for people age 51 to 70 and 600 IU for those over 70, but not more than 2000 IU each day.
- Iron—extra iron for women past menopause who are using hormone replacement therapy (men and other postmenopausal women need 8 mg of iron). Iron helps keep red blood cells healthy. Postmenopausal women who use hormone replacement therapy may still experience a monthly period. They need extra iron to make up for that loss of blood.
- Vitamin B6—1.7 mg for men and 1.5 mg for women. This vitamin is needed for forming red blood cells and to keep overall health.